Managed to stick with my schedule on Monday with a 5. mile run. Fartlek training followed by good core, calf and quad work out.

Yesterday got in another 7.5 miles in the evening. Work is beginning to heat up. Started at 10 minute mile and worked down to an 8 min/mile. Averaged 8:45/mile pace.

Total miles 13 for the week. Just landed in Denver with temps at minus 3F.

Rest day and will hit it jar tomorrow with a 12 mile run.

Cheers!

Rocky Raccoon Training Update

I'm not certain if one can ever be completely prepared or trained for a 100 mile trail run. When breaking down race day preparedness the following are significant determinants in the probability of successfully completing the event under the 30 hour time limit:

1) Weather
2) Nutrition
3) Physical conditioning
4) Mental conditioning
5) Support

Not necessarily in that order...but you get the gist.

Since the North Face 50 mile trail run I have been averaging 35 mile per week of running. This past week I peaked at 62 miles and my longest run has been 15 miles. I plan on getting in a 20 mile run this week and from there I will begin my taper. I will supplement my taper (which will be 25 miles/week) with long swims and spins classes.

The RR100 course appears to be pretty flat and non-technical, at least compared to my two points of reference, Leadville and Muir Woods. Race and course management will be a bit tricky as my tendency is to run too fast too early in the race. It's very difficult to run at a 10-12 minute mile pace when I train at a 8 min/mile pace. I'm just going to have to force myself to dial it back for the first 30-40 miles. Otherwise, I will pay for it late in the race, as I did in the NF50.



At 4 weeks out from the race this will be a 50 mile run week. Sunday - no run... Monday - 5 mile run... Tuesday - 8 mile run... Wednesday - no run....Thursday -12 mile run ....Friday - 20 mile run.....Saturday 5 mile run...

Hit Prairie Life tonight and got in a good core, calf, quad work out, along with a good stretch on the quads, calfs and IT Bands. Getting plenty of rest this evening and then a nice easy 5 mile run tomorrow. Thinking about adding on a 30 minute swim.....we'll see just how motivated I am tomorrow. Got a lot of things going on at the office and the twin's birthday on Tuesday.

Cheers

A Year End Review

2010 was an interesting race year. It was a roller coaster of a year, with very challenging courses attempted. Here is a summary of the year:

January: Training

February: Training

March: Tom King 1/2 Marathon ...1:38....not bad with a cold/flu earlier in the week

April: Training in Saint Croix in the heat - preparing for N.O. 70.3 ......New Orleans 70.3...5:02 .......a PR! A great way to start the season...3 State 3 Mountain 100 mile bike ride...tough...hunkering down for IM Lanzarote

May: IM Lanzarote 140.6.....13+ hours...7 hours on the bike....very very tough course....nap on the boardwalk....a tough tough day!

June: Training in Leadville

July: Leadville Silver Rush 50 Mile Trail Run 10:04

August: Leadville 100 Trail Run.....DNF at mile 72....a big bummer.....rookie mistakes made....going back in 2011 for the Ledman

September: Franklin Classic on Labor Day 10K ......40 minutes and a 8 place finish.......Syracuse 70.3....whipped my 24 year old nephew, Timmy,....still got it...5:20...no PR....cold water....chilly day..tough bike.

October: Chillin out...decided to sign up for NF 50 Trail Run at the prompting of Daley......

November: Thanksgiving Day Turkey Trot 5k......19:18....2nd place for 40-50yr age group

December: North Face Endurance 50 Mile Trail run......toughest course to date....11:48...20,000 feet of elevation gain/loss..secured a victory over my 23 year old pal Daley :).....last race of he season.....

Christmas is 6 days away and I've got all my Xmas shopping completed, presents wrapped and going to try to relax over the holidays and focus on strength training....specifically my core....and waist down. I'm nursing a few injuries and have taken note of the following:

1. Lower left IT band....hurting still from the NF 50...hill running.
2. Lower left heel/Achilles...not a big issue....over came this injury with calf raises and stretches :)
3. Mid right achilles strain....this injury flared up intermittently throughout the season...calf raises... stretching...and indoor treadmill training was the key to recovery....not pushing it.
4. Exercised induced asthma..struck at mile 62 in Leadville and again during a training run in Golden CO, think I've got this issue now under control. I'm going to need to train in conditions that cause it to flare up so I can take an inhaler and make certain that it'll do the trick...don't want to try it for th first time during the LT 100 in August.....

I'm going to begin working on my 2011 resolutions, but for now, pretty happy about experience gained in 2010...Heading out in the morning for Denver, then back home on Wednesday night or thursday am.

Cheers!

Amazing Race.....A Test of Physical and Mental Strength

The day started at 3AM PST when the alarm rang and I arose from a very light sleep. I had all of my gear prepared and i headed out the door to meet Daley and Nichole about 10 city blocks from my hotel. It was a chilly morning in SF - temps in the 50's but damp. We made it to the race check in around 4AM, about 1 hour before the start. After checking in, which was simple, we grabbed some hot coffee, made small talk with other participants. Ran into a couple of guys that did LT 100 - they finished - I didn't. There was a very little drizzle as we waited under the heating lamps. I gave my extra pair of gloves to the young bull. I was in my under armor pants and had a NF tee shirt on with a NF pull over. I was also sporting a Under Armor stocking cap which came in pretty handy thru the first 15-20 miles.

So the start of the race.... it was down hill for the first mile......which I commented to Daley.....remember this because we'll be running back up this on mile 49. We started in the back quartile of the group in the dark at a 5:07AM start. As we climbed the first few miles we had a great view of the headlamps in front and behind us - in silence - it was cool - literally and figuratively.

At about mlle 4 we hit the crest of the climb and had a 2 mile descent on Rodeo drive, a part of the course that we'd see again on our return. I was sporting 3 lights - 2 around my waist and one on my head. This was the plan. I needed lots of light as I had planned on running the first descent hard to see if the young bull would follow. A little cat n mouse early in the race. I actually thought he took the bait and followed my lead. Only at about mile 8 did I realize that he wasn't behind me. Keep in mind at the start of the race it's actually congested before you spend the back half in virtual isolation. As I ran the descent at a sub 7 minute mile I could only think that this might hurt me later in the race.

The advice that I have been given and I have subsequently gave....always walk up hills....no matter the incline in an endurance race. As Daley and I walked, fast, up the initial ascent others jogged past and all I could think was...they'll be paying for it later, which most did. Well, after I realized that Daley wasn't behind me at mile 8 I made the decision to begin running the hills, actually jogging them. Only the steepest of hills did I walk in the first 30 miles of the race. I did pay for this strategy late in the race as I couldn't run a down hill if my life had depended on it or if Daley was catching me.

The day was long, as I went through the various aid stations I wolfed down red potatoes, potato chips, hot chicken broth, M&M's, cookies, Brownies and other goodies. I would see Nichole and ask her the whereabouts of Daley. I picked up about 1.5 hours thru mile 27 which I maintained throughout the finish of the race. I must say though I actually thought that he was gaining time on me so I pushed hard thru mile 46 and struggled to get to mile 49...a long 3 miles. I made friends with a gynecologist and a young dude from Vancouver from mile 44 thru 46. It is very important to find somebody late in the race to talk to and "run", which gets your mind off of the pain and make the time go by faster. If you are alone - it's becomes a struggle.

As I made my way down the final descent on Rodeo trail the sun actually came out. It was still raining and a rainbow had formed off in the distance near the finish line. It was 4:45PM and the sun sets at 5PM. Ironic, it only came out just to set. The temperatures dropped which made for chilly finish. Total time was 11 hours and 48 minutes. It was a very long day and super challenging. Arguably the toughest event that I've done to date......

Daley finished the race about 45 minutes before the 14 hour cutoff. These races are always interesting and the experience that you gain is pretty valuable. I'm betting that it never entered Daley's mind that he may not finish in under the 14 hour cutoff. When I was somewhere between mile 60 - 72 in Leadville as I struggled to breathe and keep my forward momentum it hit me hard that I may not be able to finish the race. A thought that had never entered my mind. As a result you have to approach these races with a lot of respect and a game plan.

This was the last race of the season for me and I am pleased to have another 50 mile trail run under my belt. As I look at entering 2011 I will reflect back on 2010 accomplishments. It was a good year.

Cheers!

Less than 2 weeks out........

Last week finished up with about 30 miles of run training along with cross training in the water and in cycling classes. Feeling pretty good. Started this week with a 10 mile trail run at 6.000 ft of altitude and 40F temps. A challenging run. Discovered my cold dry air exercise induced asthma - that resulted from my run on Sunday afternoon. Symptoms were identical to Leadville, which interestingly enough occurred at night when the temps dropped. So i'm thinking that I may that riddle solved for 2011 Leadville races.

Work is busy, but going to manage stress levels going into next week. Got a great massage tonight - lower back and legs were the focus, feeling brand new. This week I will be getting in 25-30 miles and then followed by 10 miles during race week just to stay fresh. 2 days out from race will get massage and will stretch and stay limber.

With this being the last race of the year - really looking for a good performance. This is a very very challenging course. No real flat straights to loosen up. Either your ascending or descending on this course. Strategy will need to be thought thru and managed on race day.

Life is good.

Cheers

3 Weeks till NF 50 Trail Run......Game On!

Managed to finish the week, STRONG! Got in a 10 mile run on Friday morning followed by calf and core work out. No issues with the right high achilles - that's HUGE! Yesterday I got up at 6AM for a 15 mile run with a local young bull and a bunch of U-30 triathletes. It was a beautiful blue sky morning, 55F when we started and 60's when we finished.

The course was all pavement, except that I tried to run on the grass, thru downtown Nashville. It was a hilly run which was good for the quads and prep for NF 50 Trail Run, which has more hills than calves and quads can handle. We averaged a modest 9 min/mile pace. The goal was to just put time on the legs and train at a slower pace. This is important because you do not want to go out too hot on a 50 miler, else you pay for it with a down on one knee BONK somewhere in the 30 mile zone.

Post run I iced down my right achilles and sucked down amino acids, recoverite and Aleve. It did the trick. I woke up this am popped some more Aleve, vitamins and H2O. Today is a cross training day. Swimming at the WCRC, long course, which will help the cardiovascular and endurance, with 1.5 hours of swimming. Going to jump try to get in a 2 hour bike ride before the swim. Would like to get in 3 hours of training today.

This week is a very important week to stay focused on staying healthy and not overdoing the training. I expect to get in 25 miles, all on the treadmill, 90% of which will be at a 10% grade or greater. 2 weeks out starts the taper, which admittedly I suck at, it is the hardest aspect of training. 1 week out is all about rest and staying loose while keeping weight off. Currently at 182lbs this am - which is 6-7 pounds heavier than I need to be for the NF 50 Trail Run. Thinking I go into the race at 177-178lbs, given the distance and need for strength. If I go in too light I will fade in the late stages of the race. That aint gonna happen.

Cheers!!

Training Resume's ........in San Francisco

Exactly 2 weeks post fall, I flew out to SF to meet the young bull for an attempt at running on the North Face Endurance 50 mile Trail Run. Two days before I went to a bone and joint doc who advised me to let my ribs heal for another 2 weeks. He also said in the interim I could do so cross training to keep my butt in shape. So with that I hit the pool and did a spin class. Two days later I was on the trails in Muir Woods National Park with the young bull.

By mile 3 on Saturday morning exactly 4 weeks out from the race the muscles in my back had loosened up and despite some minor discomfort I felt great!!! Game on young bull!! We managed to get in about 15.5 miles on the very hilly course a few miles outside of SF. My legs felt like they had a 2 week layoff. They were fresh for the run, but post run it felt like I'd been thru the meat grinder.

Saturday was a beautiful morning. We ran thru the fog, into the sun and back again. The temperature was probably mid to high 50's. The course itself is not very technical, unlike the Leadville Silver Rush 50 Trail Run. It is however, almost as hilly and challenging as the ascent and descent in Leadville, only minus the effects of altitude. See Pic below taken from the Muir Woods side of the Golden Gate bridge.




On Sunday am we managed to grind out 10.5 miles in the windy, foggy, rainy weather on muddy trails. On sore legs, the quads and calves were talking to me the entire time. At 4 weeks out, the timing was perfect to trash my legs and then load up on amino acids and proteins to build some muscle for the race. On Monday, we both flew out and back to work. Fortunately my #1 massage therapist was available on Monday night for a 90 minute rub down and work out some of the soreness in my quads, achilles and calves. I've been getting lot's of rest post SF training weekend, while doing some cross training - swimming, biking and running each morning. Run's have been 3 miles each day on the treadmill - so not to beat up my achilles - and allow my legs to recover, while I suck down proteins, antioxidants, alleve and lot's of water. Feeling good but tired. Getting up at 4:45AM for a 5-6:30 swim class, followed by a 5 mile run.

The plan for Saturday is to get in 10-15 miles on the soft treadmill. Realizing that this is different than trail running, just simply trying to keep the wear and tear off the legs while still getting in my miles. Also, will go for a two hour bike ride on Saturday as well. Goal is to get in 4 hours of training continuously so I'm prepared to put my body thru a sub 10 hour time at the NF50.

Cheers!